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Tag: quick & easy

  • Sheet Pan Roasted Turkey and Veggies

    Sheet Pan Roasted Turkey and Veggies

    How to Make Sheet Pan Roasted Turkey and Veggies

    Dinner doesn’t get much easier than this! This whole meal comes together in one sheet pan and is ready in less than 30 minutes. It’s a perfect weeknight meal, and it’s low carb and loaded with veggies!
     
    Find this recipe and more in our cookbook Guilt-Free Comfort Favorites from the Mr. Food Test Kitchen. 


    15 min prep time


    25 min cook time


    6servings


    3 oz turkey with 1 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.

    2. In a large bowl, combine oil, juice from 1/2 lemon, rosemary, garlic powder, paprika, salt, and black pepper; mix well. Add turkey and toss until evenly coated. Place on a baking sheet. Add bell peppers, zucchini, mushrooms, and onion to oil mixture and toss until evenly coated. Place vegetables and lemon halves on baking sheet.

    3. Roast 25 to 30 minutes or until no pink remains in turkey and vegetables are tender. With a pair of tongs, squeeze roasted lemon halves over turkey and vegetables and serve immediately.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    One Pot
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz turkey with 1 cup vegetables


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      25g

    • Potassium
      287mg
      6%

    Ingredients

    olive oil
    3 tbsp

    lemon (cut in half, divided use)
    1 whole

    fresh rosemary (stems removed, chopped)
    3 sprig

    garlic powder
    1 tsp

    paprika
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    boneless turkey tenderloins (cut in half)
    1 1/4 lbs

    bell peppers (1 red, 1 yellow, cut into 2-inch chunks)
    2

    zucchini (cut into 1-inch chunks)
    1

    white (button) mushrooms (cut in half)
    1 cup

    red onion (cut into 1-inch chunks)
    1/2

  • Sweet Tart Raspberry Phyllo Bites

    Sweet Tart Raspberry Phyllo Bites

    How to Make Sweet Tart Raspberry Phyllo Bites

    This fruity treat is sure to satisfy any sweet tooth! Cooking the raspberries and strawberry jam caramelizes the natural sugars to create a rich, sweet flavor. Plain yogurt adds tartness and creaminess. Light, flaky phyllo shells turn this simple recipe into a decadent treat for one, or to share!

    Find this recipe and more in our cookbook Designed for One!


    5 min prep time


    3 min cook time


    1serving


    5 pieces

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the raspberries and fruit spread in a small saucepan, place over medium-high heat, and cook 3 minutes or until the mixture has reduced to a scant 1/4 cup.
    2. Remove from heat, and stir in extract. Allow to cool, about 5 minutes.
    3. Spoon equal amounts in each of the phyllo shells and spoon about 1 teaspoon of yogurt over each shell.
    Low Sodium
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Vegetarian
    Quick & Easy
    Foodie
    Dessert
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    Nutrition facts

    1 Serving



    • Serving Size

      5 pieces


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        12g

    • Protein
      3g

    • Potassium
      85mg
      2%

    Ingredients

    2% plain greek yogurt
    2 tbsp

    mini phyllo dough shells (thawed)
    5

    vanilla extract
    1/8 tsp

    strawberry fruit spread
    1 tbsp

    frozen raspberries
    2/3 cup

  • Chopped Mexican Salad with Lime

    Chopped Mexican Salad with Lime

    How to Make Chopped Mexican Salad with Lime

    This fresh chopped salad is full of color! A citrus marinade drizzled over the vegetables brings them to life. Serve this salad as a lovely side dish or as an entree.


    15 min prep time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the dressing, in a small bowl whisk together lime juice, olive oil, crushed red pepper flakes, garlic, and honey. Dressing is best served at room temperature.
    2. Spread lettuce evenly across a large serving platter. Arrange beans, jicama, corn, bell pepper, and avocados side by side on top of lettuce. Garnish with cheese. Cover and refrigerate until chilled, for at least 1 hour. Drizzle with dressing before serving.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Gluten-Free
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        7g

    • Protein
      7g

    • Potassium
      510mg
      11%

    Ingredients

    lime juice
    1/2 cup

    olive oil
    1/4 cup

    crushed red pepper flakes
    1 tsp

    garlic (minced)
    3 clove

    honey
    1 1/2 tbsp

    romaine lettuce (chopped)
    6 cup

    black beans (rinsed and drained)
    15 oz

    jicama (peeled and chopped)
    1 cup

    corn (drained and rinsed)
    1 (15-oz) can

    red bell pepper (cored, seeded, and diced)
    1

    ripe avocados (peeled and diced)
    2

    reduced fat monterey jack cheese
    1/2 cup

  • Mini Apple Chimichanga

    Mini Apple Chimichanga

    How to Make Mini Apple Chimichanga

    This hand-held apple fritter is easy to make. Whole wheat tortillas are filled with a sweet apple filling and baked to perfection.

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    15 min prep time


    15 min cook time


    4servings


    1 chimichanga

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F
    2. In a medium-sized saucepan, combine apples, 2 tbsp Splenda, cinnamon, and water. Bring to a boil, and cook until apples are soft. Remove from heat. Cool to room temperature.
    3. To build the chimichangas, pile 2 tsp apple filling on each tortilla and fold each end over the filling. Roll the tortillas up and secure each one with a toothpick. Lightly coat the tortillas with cooking spray. Place folded tortillas seam side down on baking sheet. Sprinkle evenly with remaining granulated sweetener. Bake for 5 minutes, then turn over and bake 5 minutes more.
    4. Remove chimichangas from the baking sheet and place on individual plates. If desired, garnish with a scoop of ice cream or a dollop of whipped cream.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Mexican/Southwestern
    Budget Friendly
    Dessert
    Quick & Easy
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chimichanga


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g

    • Protein
      4g

    • Potassium
      170mg
      4%

    Ingredients

    apple (cored and chopped)
    2

    zero-calorie granulated sweetener, such as splenda (divided use)
    3 tbsp

    ground cinnamon
    1/2 tsp

    water
    1/4 cup

    8-inch whole wheat flour tortillas
    4

    nonstick cooking spray
    1

  • Roasted Pineapple Salsa

    Roasted Pineapple Salsa

    How to Make Roasted Pineapple Salsa

    Pineapple and high temperatures were made for each other, and this recipe concentrates the flavors with a quick skillet roast. That said, if the weather is nice, an outdoor grill will do the job just as well. Mixed with the right amount of pepper to give a Southwestern kick, this sweet, spicy combination is especially tasty on warm tortilla chips. 

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    6 min prep time


    2 min cook time


    20servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a skillet over high heat, cook pineapple chunks until slightly charred, about 2 minutes. Remove from skillet and cool to room temperature.
    2. Refrigerate in an airtight container, stirring occasionally, for 1 hour or up to 24 hours.
    3. Place pineapple chunks in a large bowl. Add onion, bell pepper, jalapeno, and green onions. Mix well.
    Low Carb
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Vegetarian
    Vegan
    Snacks
    Salad Dressings & Condiments
    Quick & Easy
    Gluten-Free
    Foodie
    Budget Friendly
    Appetizers
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    Nutrition facts

    20 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      0g

    • Potassium
      40mg
      <1%

    Ingredients

    canned pineapple chunks (drained and chopped)
    2 cups

    red onion (minced)
    1/4 cup

    red bell pepper (diced)
    1/4 cup

    jalapeño pepper (seeded and minced)
    1

    green onion (scallion) (green part only, chopped)
    3

  • Powerhouse Kale Salad

    Powerhouse Kale Salad

    How to Make Powerhouse Kale Salad

    A vegetarian, low-carb salad might not sound like a filling meal, but this powerhouse is loaded with protein and leafy greens that that will power you through your day. Main course salads like this are a great way to get more vegetables in your diet.

    Find this recipe and more in our cookbook Designed for One! To order directly from the American Diabetes Association, click here


    10 min prep time


    1serving


    4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a medium bowl and toss until well coated
    Fiber Focused
    Veggie Rich
    Gluten-Free
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      4 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      23g

      29%

      • Saturated Fat
        5g

        25%
      • Trans Fats
        0g

    • Cholesterol
      200mg

      67%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      17g

    • Potassium
      819mg
      17%

    Ingredients

    baby kale and greens, such as Dole Power Up Greens
    3 cup

    hard-boiled egg (peeled and chopped)
    1

    grape tomatoes (halved)
    1/2 cup

    cucumber (sliced)
    1/2 cup

    red onion (chopped)
    1/4 cup

    Apple Cider Vinegar
    1 1/2 tbsp

    canola oil
    1 tbsp

    capers
    2 tsp

    dried oregano
    1/2 tsp

    salt
    1 pinch

    reduced fat swiss cheese (torn into small pieces)
    1 slice

  • Mediterranean Unstuffed Peppers

    Mediterranean Unstuffed Peppers

    How to Make Mediterranean Unstuffed Peppers

    This quick meal for one is perfect for a weeknight dinner. Use leftover cooked rice if you have it, or make a larger batch and freeze the rest for another night.

    For more single-serving recipes, check out our cookbook, Designed for One!, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    10 min prep time


    12 min cook time


    1serving


    1 pepper with 1 1/4 cup beef mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a medium nonstick skillet over medium-high heat. Cook the beef and onion for 3 minutes, stirring frequently. Add the pumpkin seeds; cook 2 minutes. Stir in the water, rice, tomato sauce, raisins, and cinnamon. Reduce heat to low, cover, and cook 4 minutes to blend flavors and thicken slightly.
    2. Meanwhile, place the pepper halves on a microwave-safe plate, cover, and microwave on high setting for 2-3 minutes or until peppers are tender.
    3. Turn the peppers over. Stir the salt into the beef mixture and spoon into the pepper halves. Top with yogurt.
    Fiber Focused
    Mediterranean
    Quick & Easy
    Main Dish
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    1 Serving



    • Serving Size

      1 pepper with 1 1/4 cup beef mixture


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        23g

    • Protein
      27g

    • Potassium
      664mg
      14%

    Ingredients

    93% lean ground beef
    3 oz

    onion(s) (chopped)
    1/4 cup

    roasted, salted, hulled pumpkin seeds
    1 1/2 tbsp

    water
    1/2 cup

    cooked brown rice
    1/3 cup

    no salt added tomato sauce
    3 tbsp

    raisins
    2 tbsp

    ground cinnamon
    1/2 tsp

    medium green or red bell pepper (halved lengthwise and seeded)
    1

    salt
    1/8 tsp

    low fat plain Greek yogurt
    2 tbsp

  • Cold Pasta Salad

    Cold Pasta Salad

    How to Make Cold Pasta Salad

    A cookout just isn’t the same without mom’s pasta salad, and NFL linebacker Dont’a Hightower would agree! The cold pasta salad recipe from Dont’a Hightower’s mother stands out because she uses whole wheat spaghetti noodles. ADA nutrition team member Shamera Robinson, RD, applauds this approach. “Adding whole grains into your recipes is a simple way to bump up your fiber intake. To give it a boost, we increased the fiber even more by doubling the chopped veggies.”

    “[I] definitely need whole grains to keep myself fueled, especially during workouts and the season. I enjoy mixing quinoa and brown rice into meals whenever I can to complement the protein,” says Hightower.


    20 min prep time


    0 min cook time


    12servings


    1 cup pasta salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook pasta according to directions on the box.
    2. While pasta is cooking, chop up all of the vegetables.
    3. Drain pasta and mix with the chopped vegetables.
    4. Add both dressings and salad supreme seasoning, and mix until combined.
    5. Chill and serve.
    Fiber Focused
    Comfort Food
    Vegetarian
    Quick & Easy
    Lunch
    Salads
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1 cup pasta salad


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      40g

      15%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      7g

    • Potassium
      220mg
      5%

    Ingredients

    cucumber(s) (chopped)
    1

    green bell pepper (chopped)
    1

    grape or cherry tomatoes (halved)
    2 cup

    black olives (sliced, 4.25 oz, drained)
    1 can

    McCormick Perfect Pinch Salad Supreme Seasoning
    1/4 cup

    light Italian salad dressing
    1/2 cup

    light French salad dressing
    1/2 cup

    dry whole wheat spaghetti
    1 lbs

  • Chicken and Roasted Pepper Lettuce Cups

    Chicken and Roasted Pepper Lettuce Cups

    How to Make Chicken and Roasted Pepper Lettuce Cups

    From Designed for One!, by Nancy S. Hughes. Available for order here.

    This recipe featured in:

     


    10 min prep time


    8 min cook time


    1serving


    2 lettuce cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a small nonstick skillet over medium heat. Coat both sides of the chicken with cooking spray and cook 4 minutes on each side, or until no longer pink in the center. Place on cutting board, let cool 2–3 minutes, and chop.

    2. Meanwhile, combine the remaining ingredients, except the lettuce leaves, in a bowl.

    3. To assemble, line each leaf with the chopped chicken and top with the red pepper mixture.

    Mediterranean
    Grilling
    Sandwiches
    Cooking for 1 or 2
    Appetizers
    Lunch
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      2 lettuce cups


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      37g

    • Potassium
      830mg
      18%

    Ingredients

    chicken cutlet
    4 oz

    nonstick cooking spray
    1 whole

    roasted red pepper (chopped)
    2 oz

    no-salt-added garbanzo beans (rinsed and drained)
    1/3 cup

    red onion (finely chopped)
    2 tbsp

    pitted kalamata olives (coarsely chopped)
    4 whole

    fresh basil (chopped)
    1 tbsp

    Extra Virgin Olive Oil
    2 tsp

    red wine vinegar
    1 tsp

    romaine or Boston lettuce leaves
    2 leaves

  • Winter Squash with Oat and Walnut Crumble Topping

    Winter Squash with Oat and Walnut Crumble Topping

    How to Make Winter Squash with Oat and Walnut Crumble Topping

    The huge timesaver in this recipe is using frozen winter squash, which is surprisingly delicious. This makes a great fall side dish. If you don’t like squash, you could substitute sweet potatoes for it in this recipe.


    10 min prep time


    8servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.
    2. In a small bowl mix together the squash and cinnamon.
    3. In another small bowl, mix together the crumble topping, using your hands.
    4. Pour the squash into a round baking dish. Spread the crumble topping evenly over the squash.
    5. Bake for 20 minutes.
    Low Sodium
    Veggie Rich
    Comfort Food
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      215mg
      5%

    Ingredients

    packages frozen mashed winter squash (2 (12-ounce) packages, thawed)
    2

    ground cinnamon
    1/2 tsp

    walnuts, chopped (chopped)
    1/4 cup

    old-fashioned rolled oats
    1/4 cup

    margarine (trans-fat-free, diced)
    1 tbsp

    low-calorie brown sugar substitute
    2 tbsp